Endure Strength and Conditioning LLC

Coach
Josh Wilson

This program is designed to take your speed to the next level. 

The program starts with a 2 week acclimation phase to prepare your body for the lifting routine. 

The remaining weeks are spilt up into 3 4 week blocks focusing on eccentric, isometric, and concentric movements. This will teach you how to absorb, hold, and produce force and increase your sprint speed.   

Features
4 sessions per week
Must use App app to view and log training
Program Training
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 4 days per week
4 day strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coach and team will push you hard, know you better, and keep you going longer, all through an app.
Equipment
Recommended
Full Gym
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Sample Week
Week 1 of 14-week program
Sunday
Week 1 Day 1

A

Pogo Jump

2 x 2 @ 0:10

B

Squat Jump

2 x 2 @ 0:10

C

Power Skip

4 x 20

D

Single Leg Bounds

4 x 20

E1

Bench Press

3 x 10

E2

Band Pull-Apart

3 x 15

F1

Incline DB Bench Press

3 x 12

F2

Barbell Row

3 x 12

G1

Shoulder Press

3 x 12

G2

Plank

2 x 1:00

G3

Half-Kneeling Anti-Rotation Hold

2 x 0:30

H

Jump Rope

1 x 500

Monday
Week 1 Day 2

A

Belly Sprint

3 x 20

B1

Trap Bar Deadlift

3 x 10

B2

Band Walks

3 x 10

C1

Step-Ups

3 x 10

C2

Physioball Leg Curl

3 x 12

C3

Calf Raise

3 x 12

D

Side Plank

2 x 0:30

E

Shuttle Sprint

1 x 300

Wednesday
Week 1 Day 3

A

Pogo Jump

2 x 0:10

B

Squat Jump

2 x 0:10

C

Power Skip

4 x 20

D

Single Leg Bounds

4 x 20

E1

DB Floor Press

3 x 10

E2

Band Face Pull

3 x 12

F1

Bench Press

3 x 12

F2

Pull-Up

3 x MAX

F3

DB Lateral Raise

3 x 12

G1

Standing Cable Wood Choppers

3 x 10

G2

Turkish Get Up

3 x 3

H

Jump Rope

1 x 750

Thursday
Week 1 Day 4

A1

Wall Run

4 x 0:10

A2

Belly Sprint

4 x 20

B1

Front Squat

3 x 10

B2

Hip Thrust

3 x 10

C1

Walking Lunges

3 x 10

C2

Barbell RDL

3 x 12

D

Plantar/Dorsi Flexion

3 x 12

E1

Plank

3 x 0:45

E2

Side Plank

3 x 0:30

F

Shuttle Sprint

1 x 300

Ultimate Speed Athlete